Thursday 230105
Day 4 Thursday 230105 Olympic Lifting 5:30pm A. Aerobic Intervals 1:00 work…2:00 rest 1:00 work…1:30 res 1:00 work…1:00 rest 1:00 work..:30 rest 1:00 Rest 5:00 then repeat
Wednesday 230104
Day 3 Wednesday 230104 A1. 5 Front squats, rest TOM A2. 10.8.6 strict pulling reps, rest to 3:00 X 3 0:00, 3:00, 6:00 Rest an additional 3:00 then B B. AMRAP 4:00 barbell nte 90% of A1 2 hspu 4 kbs 32/24kg 6 deadlifts Rest 3:00 C. AMRAP 5:00 barbell nte 80% of A1
Tuesday 230103
Day 2 Tuesday 230103 A. AMRAP 6:00 “Cindy” 5 pull-ups 10 push-ups 15 air squats Rest 3:00 B. For time 10:00 cap 2k row Rest 3:00 C. AMRAP 6:00 “Cindy” 5 pull-ups 10 push-ups 15 air squats
Monday 230102
Day 1 Monday 230102 A. EMOM 8:00 8 Dual DB rows 10 DB seesaw press Rest 2:00 B. EMOM 8:00 5-8 dips :00 :20 :40 Amrap :30 BJSD nte 24” Rest 2:00 C. EMOM 8:00 10 reverse lunge to wallball :30 DB snatch
Saturday 221231
Day 6 Saturday 221231 New Year’s Eve Repeat 211231, 201231 A.Complete workload at 80-90% effort 100 calories 25 BJSD 75 calories 50 ab mat sit-ups 50 calories 75 hrpu 25 calories 100 air squats
Friday 221230
Day 5 Friday 221230 A. 1 set every 1:30 x 5 4 front rack lunges from the deck Load appropriately no failed reps Rest to 10:00 then B B. AMRAP 20:00 100 DU/ 200 singles 75 ab-mat sit-ups 60 wall balls 45 pull-ups 30 BJSD nte 24/20 15 squat clean thrusters nte 135/95
Thursday 221229
Day 4 Thursday 221229 Olympic Lifting 5:30pm Aerobic Intervals A. Tabata :20 on :10 rest x 8 for meters Rest 2:00 repeat x 3 Each round on different equipment
Wednesday 221228
Day 3 Wednesday 221228 A. 1 set every 2:00 x 5 :20 assault bike sprints 100% effort Rest to 15:00 then B B. 7 sets for time 12 kbs 24/16 12 burpees :30 rest
Tuesday 221227
Day 2 Tuesday 221227 A. EMOM 12:00 :30 DU or attempts :30 hollow body rocks :30 strict pulling Rest 3:00 then B B. AMRAP 15:00 80% effort 14 lateral box step overs nte 24” 7 rope k2e or hkr 7/7 db push press 50/35
